NPC Emerald Cup - 5 days out

So I'm 5 days out. Today I did legs. Just a few supersets, 3 x 20 major exercises to burn out the glycogen. No carbs in my diet now aside from what's in all the asparagus I'm eating to drop water. I've made some HUGE changes and progress and I'm super excited about that. It's funny people's interpretations or views on that. Some people think that people who make changes like that are on steroids or other things. Ignorance. Jealousy because they are not making their own progress. Probly eating way too many carbs and/or drinking. But also everyone has their own opinions. Yesterday a friend told me that the big buff tatted dude at the booth next to us said I was 'jacked'. haha SuhWEET! I don't always see it. I mean I do in the selfies when I'm posing but never sure how I look to others. Today I saw a colleague who hadn't seen me in months, since like 20lbs ago, and she was like 'you got skinny! what' going on?" And I told her I had a show on Friday lol. So as if you're not already going back and forth in your own head, you have all these different opinions being thrown at you.

I'm also chugging a TON of water! 1-2 gallons a day. And I'm still THIRSTY!!! This is the effect different foods and ratios have on the body. I wouldn't recommend trying it, just take my word for it ;) 

This is me a few days ago. Lots of progress. My back is my best feature and its starting to show. The lighting in this locker room is horrible and has not reflecting what I and others have actually seen in my progress but it is what it is. Quad separation is good, shoulders are more capped then before. I'm still crooked, yes I AM, not the suit or how I'm standing. Chest has more definition,...I've really been working on that and finally have a pec separation. Also a lot less boobs, HAHHA! They are 'manageable' now.  

So everyone thinks I look Awesome and I'm 'gonna win'. It's really hard to be nice and take a compliment when you know it's not true. THIS is my weak spot. And despite all my progress, and how lean everything else is getting, THIS CRAP is still there. I am embarrassed by these photos. 'Normal people' don't know how ROUGH the competition is, and yes, every little line needs to be where it should. So do I feel confident? lol nope.  

 

This is not the bootie of a Figure Competitor. Again, the lighting is awful and I'm not tanned, but still. Yes, there will be improvement as I drop my water and dry out. I will tighten up, but not to the extent I need to. But I have to remember my approach this time. Although I REALLY wanted this show, I also wanted BALANCE. I allowed cheat meals. I had a little flexibility. Because I KNOW I can diet like crazy. But I also know I can balloon back up quickly. And I do not want that. I don't want the mental struggle and rebound I usually have. So the loss of over 20lbs was almost painless to me. I dieted, yes. But I feel like when I made changes the weight came off. And I enjoyed my food. I'd rather be a lower trophy and be able to maintain it all year round than to win one show and gain 30lbs back after that.

It's ok. The work is done, the final stages are in place. I'm getting caught up on rest these next few days and prepping and packing. Sara and I will enjoy this adventure to WA together and then hang out in Seattle and enjoy food like normal people lol. I'm already thinking to my diet and training for the next two months as NPC San Jose is on June 29th. All I really need to do is tighten up and drop a few more lbs or gain a lil muscle. I can come in very lean. And I have  few special events planned already for my cheat meals. If I keep it tight I should be able to allow them and then I will have something that I can start to live with as a normal life.

Training goals for 2012-2013

As I've been taking time off to recoup and deal with life's challenges, I haven't stopped thinking about my training. While I miss my leanness, it's been nice to be free, sometimes TOO much at times! I definitely have enjoyed not having my shoulders feel broken among other things. I've been thinking, and researching and just trying to absorb all the infromation I can to embark on my new training journey.

I have worked with many coaches over the years, and I have loved all of them! I have learned so much! And as this is my profession, I also want to try what I learn and see what I can do. My MAIN focus is to find BALANCE, and something STABLE. I am SO over this diet yo-yo. I am going to really take my time to prep this season so that I can see what works for me, and what I can do without driving myself into a fit of Safeway cake. lol.

Mind you I am NOT where I want to be currently. I gained, let's just say, "A - LOT". I will of course post my progress photos once I am back where I want to be. So, In MY head I'm fat. Like Michellin Man FAT! Everyone around me thinks that's retarded and I look great. HA! Thank God for Spandex! lol However, I have it stuck in my head that I will build during the Holidays. Pretty Typical. And I'm excited about it! So I have been trying harder to lean out lately, I only have 2 more weeks to go! Now in my building process I'm not going to try to gain a lot of fat, I have 3 months so I can build slowly, but so far I think I will be able to build pretty well ;) I do have a little catch-up to do, but so far things are coming back, even after just a week. Last time I gained 1 lb in 2 weeks(supposedly). So 3 months to build.

AFTER New Years', I'll start my 3 month leaning phase. Now, here's the other reason Im starting 'early'. My Birthday is in March. Also the Arnold is in March. Last year, for my Birthday I was on the 3rd day of a carb depletion for the NPC Gov Cup. UGH! I am celebrating my Birthday this time! So I am making time for that, then back to it HARD for the final adjustments.

Of course, this can change at any time. I could find something I want to try and change course. I can do that ;) Because I am the one making the rules, it's easier for me to look forward to it. Because I can also let myself have a treat if I start to go nuts. But, I had to come back to this frame of mind. A month ago, two months ago when I was constantly breaking down on the freeway and dealing with my cat's cancer and mulitple surgeries, amputation and possible death....You couldnt get me away from a damn piece of cake. A few weeks ago, when I almost blacked out teaching a class and was breathless going up the gym stairs because I was having such high anxiety, I was in FEAR of working out. Can you imagine? ME - AFRAID of the gym?? WTH? Life happens. I have learned to accept the things I cannot change, work my azz off to change what I can, and get through it the best I know how, because I know where my roots are, and where my heart is. Sometimes all the 'motivational quotes' make you feel like you have to be 100% on or your...what? Lazy, making excuses, etc. I'm an 80% / 20% kinda gal. No one's perfect. I'M not  perfect. But if you do your best, most of the time...I think that's what counts.

If you are curious about my influences, I have been following Mike McErlane, who created Muscle&Fitness' Workout Trainer. He also for some reason saw fit to put lil ole' me in the Q&A Trainer section. I absolutely LOVE following Jim Stoppani, PhD. Could YOU see him in goggles and a lab coat?? To be able to have someone empirically describe how the body actually works in relation to bodybuilding is just amazing to me.  Also like reading Lee Labrada's articles as well. So i will be using a lot of what I have gotten from them, along with my own journals, and of course, education. I do have 6 years of college/graduate education in Exercise Physiology....not to mention about 30 different certifications. I should be able to handle this 'client', right? ;)

Getting Back to "Normal"

Well, here I am...1 1/2 months after my last show.(NPC Governor's Cup, March 24th, 2012) and here I am, back up to 136lbs, 20%BF which is where I was in November. It's not inspiring, it's not something I post a lot about, but it's life.I am not sucking in or posing in these photos. Just me.

I let myself pretty much eat what I wanted. Which I totally enjoyed! Don't get me wrong, I started every day well, but by the end of the day, all I wanted was CAKE!! Being a competitor and trainer, you are also under a LOT of scrutiny. I could be eating something and someone will come up and ask how many grams of sugar? or oh that must have preservatives! or any other derrogatory comment they feel entitle to as I'm struggling finding my own balance.

So now I'm at that point where I am once again enjoying making my healthy food. Things that I was afraid to eat before(dairy, cottage cheese, cheese, tuna, whole grain bread - HEALTHY things!) I am now eating. And I am back in control. From this point on, I want to diet in a more healthy fashion. I can't have a diet where I can NEVER have something, or completely cut something out.

I have finally been convinced that I have enough muscle. I keep wanting to build more, but it seems as the Figure gals are coming down in size, so I need to concentrate on getting as tight as possible. My goal is to diet my way back down 10lbs, and the once I am in the 125lb range, I will Diet hard for 4 - 6wks to get Stage Lean. Because my life, job, schedule and sanity are important to me. And I believe my body responds better that way.

I am currently trying the method and supplement in Jim Stoppani, PhD's "7 Scientific Steps to a Camera Ready Body". This is also a test run for me to see how it works, and if it works as I think it will, I will use it for my competition prep. You can see it through the link below.

7 Scientific Steps To A Camera-Ready Body 

by Jim Stoppani, PhD Jun 30, 2011

http://www.bodybuilding.com/fun/7-scientific-steps-to-camera-ready-body.html

Being Fit AND Happy (originally published Dec 2010)

(This was the first article I had written upon the request of a dear friend for her e-magazine. It is really what started my writing. )

Being Fit AND Happy!

As a certified personal trainer and group exercise instructor I have worked with many types of people, each with different goals and backgrounds. So many times people ask me the "secret" for losing weight. Not only have I researched different methods and supplements, but I have also tried quite a few of them myself. As someone who has competed in Bikini and Figure competitions, I have seen many things that are used and pushed to be used, but believe that the best trainers will not try to sell those things. While supplementation and overly strict diets may work temporarily, they are not sustainable nor do they make you feel good. Supplements usually only help while you are taking them so unless you want a life-long commitment, its better to train your body to do the work naturally. Any strict diet is hard to adhere to as it creates a barrier to normal social gatherings with friends and family. Also when you eliminate food groups or macronutrients (such as fat, carbs or meat) it creates an imbalance which can lead to fatigue, moodiness or anemia. In the end, anything done to an extreme will fail.

            Exercise is crucial in any fitness or health plan. I like to avoid the use of the word “diet” as it has built up a negative connotation over the years, and triggers a response in people of something that is restrictive and painful. No matter what your body type and goal, a combination of strength, cardio and flexibility training is crucial. I find that people tend to gravitate to either strength training (usually men) or cardio (usually women). Cardiovascular activity is crucial for heart health for both sexes. The better trained you are cardiovascularly, the better able to process oxygen and ‘energy’ your body will be. The body will be able to pump blood more effectively, and able to extract oxygen from that blood more efficiently. Strength training keeps the body strong. Women especially need to do strength training to fend off osteopenia/osteoporosis which is a weakening of the bones. If you challenge your body, it will adapt, by having stronger muscles and bones. Also, posture is one of my great concerns with clients as we tend to sit all day and sometimes night in front of a computer monitor or TV. So many young people walk into the gym already slouching, and it pains me to think of what they will look like 20 years from now. I make sure to get in lots of back exercises, such as rows and reverse flies to help this. Flexibility is the third component for any fitness regimen. You want to keep your muscles as flexible as possible to prevent injury and keep your range of movement as much as possible throughout your lifespan. Many back injuries and pain are caused by tight hamstrings or hip flexors, and also weak abdominal muscles. General guidelines for healthy adults less than 65 years of age set forth by the American College of Sports Medicine (ACSM) and the American Heart Association (AHA) in 2007 are as follows:

Do moderately intense cardio 30 minutes a day, five days a week
Or
Do vigorously intense cardio 20 minutes a day, 3 days a week
And
Do eight to 10 strength-training exercises, eight to 12 repetitions of each exercise twice a week.

            The other key aspect of any program is nutrition. Many people look up a ‘diet’ online, or in a magazine. These are general concepts and each person is very different in their requirements. You should not cut out a food group completely. Many fad diets say to cut out carbs, bread, or dairy. Carbohydrates are the main fuel for your body. They are the first energy source your body looks for as it is easily broken down for activity. They also are the main energy source for you brain and heart. When there is no carbohydrate/glycogen in the muscles to serve as fuel, the body must then break down the secondary source of fuel, which is a much slower and more complicated process. They body also must break down protein and this results in some loss in muscle tissue. Also, high protein/low carbohydrate ketogenic diets are not good for the bone systems and can quicken osteopenia. 

 You can have a balance in life and in your nutrition. I usually ask people what they normally eat, what they can’t eat and what they can’t live without, and then create an outline of something that is similar to that. Portion size and food matching is a great way to make your food make sense without feeling like you ‘can’t eat something’. Also, there are definitely healthier options to a lot of foods. A big situation I see is people not eating enough when they are trying to lose weight. A female should never eat less than 1200 calories a day, and men should never go under 1500 calories. This is to cover basic body function. You then need to add more for being a functional person, and that also depends on your level of activity in your job.  

            With these general concepts out of the way, I would like to say that this is completely attainable to any person. You do not need to go to a gym, or ride a cardio machine 30 minutes a day. It definitely would be easier to do the more intense cardio option to save time, but if you can’t do that, you can choose something that fits you. You can do 10 minutes, three times a day. Riding your bike to the store, walking to lunch on you lunch break, walking your dog are all easy ways to get your activity in without having to dread a “workout at the gym”. For a lot of people it’s mental, and I see this in myself. There are days I don’t want to do anything, so I do an intense 15 minute workout, and I feel great afterwards. Strength training can also be done at home, with a quick full body workout. Squats, lunges, pushups, chair dips, crunches and planks can easily be done anywhere and without equipment. If you add just one piece of equipment to that such as weights, resistance tubes, ball, bosu, etc. you can do a lot. So many activities are great to do with groups of people and can fit into your social calendar. Examples of more social fitness activities are trampolining, hiking, biking, white water rafting, skiing/snowboarding, wakeboarding, kayaking and surfing. All of these count as great activity, but are even better because it is real life work for your body, and a break for your mind.

            If you get your activity in, and eat well-balanced proportioned meals, keeping fit and healthy becomes easy. You will start doing more active things without thinking about it. It is especially good if you have a group of friends that like to do these things as well as you can reinforce each other in your healthy lifestyle.

So go out, round up some fun people, join a group, get active and enjoy your world!

Nicole M. Thompson, MA 
UCSB, Sociology, minor Group Ex & Personal Training
SJSU, Kinesiology: Exercise Physiology, minor Sports Nutrition,
specializing in Exercise & Pregnancy
NPC Figure & Bikini America competitor